By John Ruibal, MS, RDN, CSSD
In my last article, I wrote about getting radical about your exercise plan for 2019. Now it is time to kick it up a notch and get your eating plan on track for 2019.
Here are some new ways to assist you with getting your eating plan on track for the New Year.
First thing in the morning, drink 4 ounces of lemon water and ginger. This is easy to make. Squeeze the juice from a whole lemon into a 20 ounce water bottle. Put the lemon and a small piece of fresh ginger in to steep in 12 ounces of boiling water. Let this cool and pour into your water bottle. Top it off with more water to get a full 20 ounces of lemon – ginger water. Lemon and ginger have been shown to stimulate bile production which helps with fat metabolism.
Second, exercise if you can in the morning. Your body has been in a fast since your evening meal or snacks and will turn on your fat burning process with as little as 20 minutes of exercise.
Third, cut way down on simple sugars. This includes table sugar, high fructose corn syrup, brown sugar, and honey. Some other items to cut down on are white flour, white rice, white bread and packaged foods. I also include pop, sweetened beverages, candy, pastries, cakes and pies in this category.
Fourth, read labels. Switch to food items that have 5 or fewer ingredients. Think whole foods. You will find these on the outside aisles of the grocery store. Choose fresh fruit, vegetables, low fat dairy, eggs and lean meats.
Fifth, make the switch to good fats and use them in moderation. These are fats like olive oil, our very own Colorado Mills sunflower seed oil, coconut oil and canola oil. Also, think of foods high in good oils like avocados, walnuts, almonds and pecans. Avoid trans – fats and use real butter. Just make sure that you cut way back and use only in moderation.
Sixth, think the plate method for portion size. This is a method that divides the type of food on your plate. Divide your plate in half and fill it up with non-starchy vegetables – think green leafy vegetables; not starchy ones like peas, corn and potatoes. The other half of your plate should be divided into two sections to make up the other two quarters of your plate. In one quarter of your plate save for your starch – think potatoes, rice and starchy vegetables. In the last quarter, pick lean proteins like beef, turkey, chicken and fish. Finally be careful of high fat toppings like butter, cheese and gravy.
Seventh, make water your beverage of choice. American males consume on average 30% of their calories from beverages. Women on average consume 25% of their calories on beverages. Think water, unsweetened Tea and black coffee. All are calorie free and good at keeping you hydrated.
If I told you that it is going to be easy, I would be lying. It takes about 30 days for new behaviors to stick; so stay at. If you have a setback avoid being hard on yourself and just start up again. Make this year Your Year to be a “New You” with your New Eating Plan.